The WOD - MON, 17DEC12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch 3X3@65% 1RM Followed By: Strength: Back Squat 3X3@65% 1RM Followed by: WOD: 3 RFT:

Rx
• 1 min Max Pull ups
  
• 1 min Max Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  
  Scaled
  
• 1 min Max Banded Pull ups
  
• 1 min Max Banded Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  Novice
  
• 1 min Max Jumping Pull ups
  
• 1 min Max Jumping Ring Dips
  
• 1 min Max Burpees
  
• 1 min Rest
  
  

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